The nine months of the pregnancy are most challenging days of a woman’s life. Hence special attention is required on food intake.
Eggs are a good source of protein that provides amino acids. They contain vitamins and minerals, including choline, which is good for the development of the baby's brain. However, make sure that you do not eat raw or undercooked eggs.
Pregnant women must not cut off carbohydrates from their pregnancy diet, especially the complex ones as this food group contains essential nutrients like iron and B vitamins. To get a dose of complex carbohydrates, eat oatmeal, whole grain pasta and wheat bread. Pregnant women also need a lot of iron, fiber and folic acid. Whole-grain breads and cereals are a rich source of folic acid and iron and have more fiber than white bread or rice.
Beans like black beans, white beans, pinto beans, lentils, black-eyed peas and kidney, garbanzo or soya beans are rich sources of protein, fiber and nutrients such as iron, folate, calcium, and zinc. According to Mayoclinic, beans provide a pregnant woman about 5.2 out of the recommended 27 milligrams of iron every day.
Pregnant woman must consume adequate amount of calcium for the baby’s bone, teeth and muscle development. If a pregnant woman doesn't take enough calcium the baby will absorb her calcium, which can further result in osteoporosis later in life. Cheese, low fat yoghurt, milk and vegetables like broccoli are rich in calcium.
Expecting mothers should eat fruits and vegetables like spinach, carrots, bananas, apples and kale as they contain the most essential nutrients, minerals and vitamins needed during pregnancy like vitamins A, B, C and E, riboflavin, folic acid, magnesium and potassium.
Vitamin C helps in repairing damaged tissue in the mother and child, boosts the mother’s immune system and helps in absorbing iron in the body. Vitamin C is easily found in citrus fruits like oranges, strawberries as well as vegetables like peppers and tomatoes.
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